How To Get Rid Of Chest Fat: Realistic Tips For Diet And Exercise
It is not our choice in life how our body turns out or where we get fat; this is largely our genes. However, it is our choice on how to react. And when you are finding yourself looking in the mirror and seeing more and more chest fat, you are not alone.
Whether you have heard words such as ‘man boobs’ (not the most pleasant name, we admit) or just want to know what is happening to your chest, this guide will take you through it all in terms of learning the types of chest fat to realistic ways of getting rid of it. We are here to make you feel better, more knowledgeable, and more empowered.
Yes, men can get breast tissue and usually it is not a dangerous thing. This is referred to as gynecomastia and it occurs when the normal breast tissue of a man develops beyond normal size. It can appear on either side of the chest, or both, varying in severity between a slight puffiness and a fuller-shaped chest.
In most cases, gynecomastia will disappear with time. Nevertheless, it is worth paying a visit to the doctor. They will be able to exclude any health conditions such as low testosterone or hormonal changes that might be causing the changes.
Here is the thing, not every chest fat is gynecomastia. In case the additional size is caused by a fat deposition instead of glandular tissue, it is called pseudo-gynecomastia. This form is far more prevalent, particularly when you happen to be overweight in general.
When that happens, the most appropriate thing to do is to work on general fat loss by eating right and doing regular exercises.
What it is like.
Still unsure? The next good thing to do is a physical check-up. Your GP will be able to determine what is happening and assist in making the decision on which direction lifestyle alterations or medical procedures will be more suitable.
We tend to point fingers on junk food or the lack of going to the gym and yes, they are important but there is more to it. The role of hormones is also enormous.
A hormonal imbalance is the main trigger of gynecomastia. Men also have testosterone but they have traces of oestrogen which is the hormone that stimulates the growth of the breast tissues. Breast tissue may grow when the level of oestrogen is too high (or testosterone too low).
These are some of the most common reasons why this could occur:
When it comes to too much fat, then the lifestyle is probably the primary factor to consider – a bad diet, sedentary lifestyle, or chronic weight gain. And that is good news because it means you have a lot of power to turn it around.
It is possible to have surgery, but it is not the first action to be tried.
In the majority of the cases, the doctors will recommend making changes in your lifestyle. It implies tuning nutrition, exercising, and allowing your body to react. This is how positive changes are perceived by many people.
However, in case you have already tried that and found either no improvement or minimal improvement, then there could be a talk about male breast reduction surgery. It is a typical cosmetic surgery that is meant to eliminate persistent fat or tissue and make your chest look better.
Surgery is not a quick fix. It is a serious choice, and it is only advisable to individuals who:
These are serious safety precautions that your surgeon will run you through before anything can proceed.
Liposuction is the most common one and it is the process of removal of the fatty tissue in the chest. It is normally performed as a day procedure meaning that you are likely to go home on the same day. In case the case is more complicated or demands additional care, your surgeon may advise you to stay in hospital a bit longer.
They may also propose a second operation to tighten up the area in case there is a lot of loose skin left behind.
It takes time to recover, like any surgery. During the initial weeks, you are likely to experience some swelling, numbness, bruising and soreness which is normal. Your surgeon will also provide you with an elaborate guideline to assist you in recovering and alleviating pain. To have the best results, one should avoid:
Follow your post-op plan and you should do well. The majority of individuals go back to normal life in 4-6 weeks, whereas complete healing with skin tightening and reduction of swelling may take several months.
Once you have gone through the surgery to reduce the size of your male breasts, you must know that you will not feel completely healed. This is an invasive process and therefore, it takes time to heal. Some pain, swelling, bruising and even numbness around the chest during a few days following is quite normal.
Your surgeon will assist you during the recovery period by giving clear post-surgery guidance. So, their advice is to be followed, especially in the first weeks. It includes the need to take rest without lifting anything heavy or performing vigorous exercises, plus not returning to the gym or sports until you have been cleared by a doctor.
Most people can go back to business after one or two months, but it may take a few months after the chest heals fully. It might take some time before the swelling goes away and also the skin may also take time to adjust to the new shape of the chest.
Like any surgery, it has certain risks to be considered. These are not a sure thing, but they are some of the things your surgeon will explain to you in your consultation. The overall risks associated with surgery are a possible response to anaesthesia, bleeding problems or blood clots.
In the case of male breast reduction in particular, there can be temporary numbness of the region or alteration of skin color. There is also a possibility of scarring in some instances and they can be raised or thick to touch. In younger men who have not yet completed their development, there is a slight possibility that breast tissue may recur following surgery in case the original growth was not complete at the time of the surgery.
Surgery is not the only solution and it is not the first alternative to most people. When gynecomastia results due to hormonal imbalance, the physician can advise to use hormonal therapy to rectify that.
In the case of men with chest fat due to overall weight gain, a more regular and realistic weight loss is normally far more effective. It may include collaboration with a GP, employment of a fitness trainer, or visiting a dietitian or all of them.
Other programs such as those integrating medical support and lifestyle coaching are aimed at facilitating long-term changes. These are programs that place emphasis on long-term habits that are compatible with real-life schedules that promote slow but steady improvement, as opposed to rapid solutions. It is not to force you into strict prescriptions but to have the equipment and information to regain control over your health.
Where the fat you are having on the chest is associated with excessive body fat, the most effective tool which can be introduced is the exercise. Strength is particularly helpful not only to help develop muscle tone, but to enable the body to lose fat everywhere.
When you discuss chest-related exercises, you do not focus on one group of muscles. Our upper body strength also requires a balance to consider the back and shoulders. It also helps you stand better, and your chest becomes more defined.
There are some simple exercises, such as push-ups, bench presses and chest flys. You may also practice more complicated variations or slowly step up the weights as you grow more confident and powerful. The objective is not intensity, but consistency.
First, you should consider finding a qualified fitness expert and asking them to help you to come up with a program to meet your needs and capability.
One common misconception is that the food containing soy can increase the amount of oestrogen in men and that can either contribute or lead to the development of gynecomastia. However, no sound evidence as yet has been proven in the recent studies in relation to soy producing more oestrogen as far as men are concerned. Actually, diet is not the major determinant of the levels of the hormone, compared to age and weight of the body.
With that said, it is true that what you put in your mouth does affect your energy level, metabolic rate and accumulation of fat. Fat loss to which nutrition can contribute is that of a healthy and balanced diet that has nutrients that can help you make your condition good overall.
The Australian dietary guidelines are that healthy eating is composed of vegetables, fruits, whole grains, protein food such as fish, lean meat and eggs or legumes, and dairy products or alternatives. This may sound like a lot, but the proper volume of meals will send you to the right direction without consuming that many calories.
You must also ensure that your diet revolves around the use of healthy fats like olive oil, avocado and nuts. Staying well hydrated is also important; the most suitable drink is just water without flavours. And to everyone who is endeavouring to gain some muscle mass and reduce fat, you are supposed to use adequate protein. If you want to be given more definite instructions, a registered dietitian is always there to give you a very clear map depending on your age, physical condition, and objectives in health.
Treating yourself every now and then is fully natural, however, it depends on moderation. Foods containing high-saturated fat such as pastries, fried snacks, and processed meat could act as an obstacle. Likewise, fruit juices and soft drinks also have a probability of gaining weight in case they are consumed regularly.
Monitoring of alcohol drinking is also advisable. It is recommended that it must not be more than two standard drinks on average per day. Foods like butter or creams that are rich in fat can be exchanged with the healthier alternatives like using olive oil, which makes a substantial change over time.
You need not alter your food regimes significantly in a single night. The visible changes can be the results of even minor changes like substituting one unhealthful snack per day or increased water consumption. And in case you feel that the process is more than you can deal with, remember that you can enlist the services of professionals. A GP or a dietitian can assist you in calculating a strategy that will fit you and will be realistic.
We’ve developed a comprehensive six-step process that acts as your personal health roadmap, to follow towards your health goals.
